The health benefits of probiotics are no secret—doctors from both the Western and Eastern medicine camps sing the praises of probiotics for their positive effects on digestion, metabolism, and the immune system. Enthusiasts of kombucha—a bubbly probiotic drink now sold regularly in stores from Manhattan delis to Seattle food co-ops—point to its high levels of B vitamins and amino acids, improving mood, energy levels, joint function, ligament health, and skin health. Now you can learn to make kombucha, as well as numerous other probiotic drinks, at home!With clear step-by-step directions, beautiful photographs, and more than seventy-five recipes, this is the ultimate guide to homemade probiotic drinks. You’ll find numerous recipes for:KombuchaJunKefirLacto-fermented lemonadeGinger beerCultured vegetable juicesAnd more!In addition, you’ll find recipes for making yogurt, smoothies, and kefir ice cream. Fermenting drinks may seem daunting, but Julia Mueller shows how it can be fun, much more cost-effective than buying ready-made drinks from the store, and delicious!

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Milk Kefir
The more commonly known and consumed kefir is “milk kefir,” which can be purchased from most grocery stores in the yogurt section. While the exact origin of kefir is unknown, it is said that it was first made in the Caucasus Mountains by fermenting fresh cow milk with kefir grains inside pouches made of goat leather. The word “kefir” is Turkish for “good feeling” and is made by fermenting milk kefir grains in cow, goat, or coconut milk.
Milk kefir grains are not grains at all. They look like small cauliflower florets, which are the result of colonies of bacteria and yeast bonding together and growing. When milk kefir grains are fermented with milk, a tangy, thick substance similar to yogurt forms. Kefir is typically served in a glass as a beverage but one can also use it to make smoothies.
Kefir tends to be very expensive, so making kefir at home is a much more affordable (and healthy!) option than purchasing it. In this section, I have provided two options for making kefir. The first is by using freeze-dried kefir starter and the other (more authentic version) is by using milk kefir grains. Also in this section are recipes for making your kefir even more delicious!
You will also find recipes for water kefir (or kefir soda) in this cookbook. While water kefir and milk kefir are similar in the sense that they are both probiotic beverages, you cannot use water kefir grains to make milk kefir, nor can you use milk kefir grains to make water kefir.
Similar to making homemade yogurt, one can use store-bought plain kefir as starter for homemade kefir. More commonly, kefir is prepared using kefir grains or freeze-dried kefir, and instructions for both are provided in this section. When using cow’s milk, it doesn’t matter what the fat content is, although milk that is higher in fat results in a thicker, creamier, tangier, and sweeter kefir. When using coconut milk, the; full-fat kind from the can is recommended.
When flavoring homemade kefir, various fresh ripe fruit and/or sweeteners can be used. Using in-season fruit and natural sweeteners results in a delicious, healthful beverage with a flavor you won’t find in store-bought kefir!
Kefir is full of essential vitamins and probiotics. It is dense in vitamins A, B1, B6, D, and folic acid. It is also stated that drinking kefir can help repair any damage that has been done to the stomach and intestinal lining. This is helpful to those who have frequent or occasional digestive problems or even disorders such as Crohn’s disease, celiac disease, candida, or irritable bowl syndrome. Those who are lactose intolerant may still be able to drink kefir because the fermentation process results in the presence of lactase, which is the enzyme that helps humans digest milk.
It is possible to make kefir using coconut milk using milk kefir grains. Although the process is the same as making kefir with cow’s milk, the kefir grains will need to be returned to regular milk periodically in order to keep them alive and well. To make dairy-free kefir, simply follow the same instructions outlined in Option 2, using coconut milk in place of cow’s milk.
Option 1: Making Kefir Using Freeze-Dried Kefir Starter
Ingredients:
• 1 liter milk
• 5 grams freeze-dried kefir starter (1 packet)
You also need:
• 1 quart-sized jar or container
• Large pot for heating milk
• Thermometer
• Fine plastic strainer
Instructions:
1. Heat the milk in a large pot until it reaches 180°F. As the milk heats and becomes frothy, stir constantly. Do not allow the milk to boil.
2. Remove milk from heat and allow it to cool to 73° to 77°F. To speed up the process, you can put the pot on top of ice or put it in the refrigerator.
3. Pour 5 grams (1 packet) of freeze-dried kefir starter into a bowl. Pour a small amount of the cooled milk into the bowl with the starter. Mix to dissolve the starter, then pour it into the pot with the rest of the milk, stirring to incorporate.
4. Pour the kefir mixture into a quart-sized mason jar and cover it with cheesecloth, coffee filter, or dish towel bound with a rubber band. Leave at room temperature for twenty-four hours, until you can see curds have formed.
5. Refrigerate the kefir (this stops the culturing process).
6. When ready to consume, strain the kefir using a fine plastic strainer, as curds will have formed.
7. You are now ready to flavor your kefir if desired!
Notes:
For a number of years, kefir experts have cautioned against using metal during any part of the kefir-making process and have suggested using wooden spoons for stirring and plastic strainers when straining. New research states it may be okay to use stainless steel instruments for making kefir, but definitely stay away from any other metals.
When your kefir is finished, you will end up with a thick and somewhat chunky kefir. This is normal. Simply strain the kefir (using a fine plastic strainer) before consuming it for a creamy result.
Option 2: Making Kefir using Kefir Grains
Ingredients:
• 2 tablespoons milk kefir grains
• 2 cups milk
Instructions:
1. You will first need to rehydrate your milk kefir grains if they are dehydrated. Follow the instructions your milk kefir supplier gives you to hydrate them. This process will be similar to simply making milk kefir.
2. Once kefir grains are active and hydrated, simply add them to a jar and pour milk on top. Cover with a cheesecloth, coffee filter, or dish towel bound by a rubber band.
3. Allow jar to sit at room temperature (70° to 78° Fahrenheit is best). If the room the kefir is in is cooler, it will take longer to culture. If the room is hotter, the kefir will culture faster for twenty-four hours.
4. Using a fine plastic strainer, strain the milk kefir grains over a jar, separating the kefir from the kefir grains.
5. Refrigerate the kefir to chill it and start a new batch of kefir with your milk kefir grains!
Note:
Two tablespoons of grains for every 2 cups of milk is standard, although the kefir grains will grow over time, so you can make larger batches as the kefir grains grow.
Troubleshooting:
If you allow your kefir to sit for longer than twenty-four hours, it may separate. Your kefir has separated if there is a clear but cloudy substance at the bottom of the jar and large chunks have risen to the top. This is still drinkable, though it may not be as pleasant as kefir that is still in its creamy state. If your kefir has separated, you do not need to throw away your milk kefir grains. You may still use them.
[image: Original%20Kefir.jpg]
[image: Chai%20Kefir.jpg]
Maple Chai Kefir
Milky, sweet chai tea is great any time of year and is particularly enjoyable when the weather cools down. Incorporating the warm chai tea flavors into this cold beverage makes kefir desirable even during the fall and winter when most of us crave hot drinks. To get pristine chai flavors, you can either make your own chai spice at home using spices you probably already have, or you can purchase chai spice from the grocery store. The maple syrup used to naturally sweeten this drink adds great flavor richness and pure maple syrup is great for you! It has both manganese and zinc, which play essential roles in the immune system and men’s reproductive health.
Ingredients:
• 1½ to 2 tablespoons 100% pure maple syrup
• 1 teaspoon chai spice (see recipe below)
• 3 cups plain homemade kefir (pages 151–154)
Homemade Chai Spice:
• 2 teaspoons ground cinnamon
• 1 teaspoon ground cardamom
• 1 teaspoon ground ginger
• ½ teaspoon ground nutmeg
• ¼ teaspoon ground cloves
• Pinch black pepper
Use extra homemade chai spice for baked goods, adding to hot chocolate or coffee, or for flavoring kombucha, jun, or yogurt!
Instructions:
Combine all ingredients for the Maple Chai in a pitcher and mix well, ensuring the spices are evenly distributed. You can also blend all of the ingredients together in a blender.
Notes:
You can also make this recipe into Vanilla Chai by scraping the insides of one vanilla bean and mixing it in with the rest of the ingredients.
Keeps in the refrigerator for up to 5 days. Stir before drinking.
[image: Mango%20Kefir.jpg]
Mango Kefir
Similar to a mango lassi, this mango kefir is a very drinkable and enjoyable beverage. Sweet, ripe mangos give the drink an exotic and unique feel. Ripe mangos can be found at the grocery store during most months of the year, making this a convenient go-to beverage. Aside from the fact that mangos taste great, they are also very nutritious. They are full of vitamins C and A and also contain antioxidant compounds and enzymes that help prevent leukemia, prostate cancer, and breast cancer. Mangos also work to clear skin pores, making them a natural treatment for acne when consumed or used topically.
Ingredients:
• 1 ripe mango, peeled, pitted, and chopped (about 1 cup)
• 2 teaspoons agave nectar, optional
• 2 cups kefir (pages 151–154)
Instructions:
Add the three ingredients to a blender and blend until smooth. As an alternative, you can blend the mango and agave together (separate from the kefir) in a high-powered blender and serve it on top of plain kefir for a layered treat!
Note:
Keeps in the refrigerator for up to five days. Stir well before drinking.
[image: Key%20Lime%20Kefir.jpg]
Key Lime Kefir
How about key lime pie in a glass? That’s how this kefir tastes with sweet, creamy, zesty flavor. Key limes are much smaller than regular limes and have a more tart and slightly sweet flavor. They also have far less juice than regular limes, but don’t let the time it takes to juice the key limes deter you, as the beverage is well worth all the squeezing!
Ingredients:
• 1½ tablespoons key lime juice (about 8 to 10 key limes)
• 1 tablespoon sugar*
• 1/3 cup coconut milk
• 1 cup kefir (pages 151–154)
*Sugar can be replaced with agave nectar to taste. If using agave, simply combine all ingredients together and skip step 1 in the instructions.
Instructions:
1. In a saucepan, heat coconut milk, key lime juice, and sugar just until sugar dissolves. Pour mixture into a cup and place in the refrigerator until cooled completely.
2. Combine all ingredients in a cup and stir well to combine.
Note:
Keeps in the refrigerator for up to five days.
[image: Cranberry%20Kefir.jpg]
Cranberry Kefir
Given all of the amazing health benefits of cranberries, it’s a wonder we don’t eat them more often! They are high in Vitamin C and contain almost as much antioxidant density as blueberries. Cranberries are known to prevent bacteria from attaching to the urinary tract, helping to guard against and relieve urinary tract infections.
Cranberries are easy to find year-round, as good quality frozen cranberries are available when fresh ones are not. Due to the tart nature of cranberries, this recipe requires some extra sweetness to counterbalance the acidity, which can be achieved using agave nectar or honey to make a naturally sweetened beverage.
Ingredients:
• 2 cups fresh or frozen cranberries
• 2 tablespoons sugar
• ¼ cup water
• 2 cups plain homemade kefir (pages 151–154)
Instructions:
1. Heat the cranberries, water, and sugar in a small saucepan, covered over medium heat.
2. Cook until cranberries are softened, juices are seeping out, and the berries begin to lose their form when mashed with a fork.
3. Pour the cranberry mixture into a glass and refrigerate until completely cooled.
4. Place cranberry mixture in a blender with kefir and blend until smooth and combined.
Note:
Keeps in the refrigerator for up to five days.
[image: Chocolate%20Kefir.jpg]
Chocolate Kefir
Chocolate kefir is a decadent treat and a great change up from the fruit-flavored kefir. In spite of this recipe being more dessert-like in nature, it too has health benefits! Raw cacao powder is one of the world’s natural super foods. It is chocolate in its raw form before oils, milks, and sugars have been added to it. Cacao powder contains antioxidants, which slow and prevent damage to your cells. It also affects the adrenal system and pleasure receptors to illicit happiness and even increases metabolism. While you can turn this into a naturally sweetened recipes using agave, sugar seems to work best from a flavor and textural standpoint.
Ingredients:
• 1⁄2 cup milk
• 2 tablespoons raw cacao powder*
• 3 tablespoons sugar
• 2 cups kefir (pages 151–154)
*raw cacao powder can be replaced with cocoa powder, but the flavor will be different.
Instructions:
1. Add the milk, cacao powder, and sugar to a small saucepan and heat over medium. Stir constantly to dissolve the sugar and cacao powder and don’t allow the mixture to come to a boil. Once the mixture is completely combined and there are no more chunks of cacao powder, remove it from heat and allow it to cool. You can speed up this process by pouring it into a cup and refrigerating.
2. Strain 2 cups of kefir into a glass or jar.
3. Once cool, combine the chocolate mixture with the kefir and stir until both substances are combined.
Note:
Keeps in the refrigerator for up to five days.
[image: Peach%20Kefir.jpg]
Peach & Honey Kefir
Peaches and kefir are a match made in heaven. It is no mystery that peaches go well with just about anything creamy because it provides a wonderful sweet and tart counterbalance. This is an incredibly easy recipe, involving only three ingredients plus a blender. The honey enhances the flavor of the peaches and, because this is a naturally sweetened beverage, it is nothing but healthy (and delicious)!
Ingredients:
• 3 ripe peaches, chopped
• 2 tablespoons honey
• 2 cups kefir (pages 151–154)
Instructions:
1. Peel, pit, and chop the peaches.
2. Add the peaches and honey to high-powered blender. Blend until completely smooth. If necessary, add a tablespoon of water to help blend the peaches.
3. Add in homemade kefir that has been strained and blend until smooth.
Note:
Keeps in the refrigerator for up to five days.
[image: Strawberry%20Kefir.jpg]
Strawberry Kefir
Strawberry kefir is a wonderful beverage to have on hand at any given time. It is easy to make in a large batch, is a winner for just about anyone, and can be easily incorporated into your favorite fruit smoothies. To make this a naturally sweetened beverage, use agave nectar, maple syrup, or even date sugar in place of cane sugar. For those trying to introduce their children to kefir, this is the perfect recipe!
Ingredients:
• 4 cups kefir (pages 151–154)
• 4 cups fresh strawberries, chopped
• ¼ cup sugar or agave nectar
Instructions:
1. Add chopped strawberries to a saucepan, cover, and heat over medium.
2. Allow mixture to come to a full boil and continue to cook until juices are seeping out, bubbling, and strawberries are softened, about 10 minutes.
3. Add the sugar and stir to dissolve.
4. Remove from heat and allow mixture to cool slightly before pouring it into a bowl or container. Refrigerate strawberry mixture until completely cold.
5. Add kefir and strawberry mixture to a blender and blend until smooth. Serve immediately or store in a sealed container.
Note:
Keeps in the refrigerator for up to five days.
[image: Roasted%20Banana%20Kefir.jpg]
Roasted Banana Kefir
For those who have never tried roasted bananas, I highly recommend them! The roasting process brings out the natural sweetness of bananas and gives them a rich and almost caramel-like flavor. It doesn’t take long at all to roast bananas and the flavor is so different from raw bananas, it is well worth the extra step! This beverage comes out thick and tastes like a decadent treat, but it is nothing but healthy for you, as it is naturally sweetened with honey. This is a great kefir flavor to add to smoothies (or even a milkshake!), giving the smoothie a completely unique and ultra sweet and creamy flavor.
Ingredients:
• 2 ripe (but firm) bananas
• 2 tablespoons honey
• 2 cups plain homemade kefir (pages 151–154)
Instructions:
1. Preheat the oven to 400° Fahrenheit.
2. Peel the bananas and slice them down the middle, length-wise.
3. Place a piece of aluminum foil in a casserole dish and put the bananas on top of the foil. Drizzle honey on top of the bananas.
4. Bake bananas in the oven for 10 to 12 minutes until they have browned slightly.
5. Remove from the oven and allow bananas to cool to room temperature (or place them in the refrigerator to cool all the way).
6. Place bananas and kefir in a blender and blend until completely smooth.
7. Serve immediately or chill and drink within twenty-four hours. Do not save this recipe more than a day or two as the bananas will continue to oxidize and the flavor won’t be as good as when it is served fresh.
Note:
Keeps in the refrigerator for up to five days.
[image: Blueberry%20Kefir.jpg]
Blueberry Kefir
Blueberries are available fresh throughout the majority of the year, making this an easy kefir flavor during virtually any season. Blueberries are full of antioxidants and are said to be one of the world’s greatest super foods, a wonderful “brain” food, and provide a high density of vitamins. Although it is recommended to make any recipe in this book using fresh fruit, blueberries can always be found in the frozen fruit section, making this a convenient flavor for a quick fix.
Ingredients:
• 2 cup fresh or frozen blueberries
• 1 tablespoon water
• 1 tablespoon sugar or agave nectar
• 2 cups plain homemade kefir (pages 151–154)
Instructions:
1. Add the blueberries and water to a saucepan and cook over medium heat, covered.
2. Once the juices are seeping out of the blueberries and bubbling, add the sugar (or agave) and stir to dissolve.
3. Lower the heat slightly and cook another 3 minutes.
4. Remove from heat and pour the blueberry mixture into a sealable container. Place in the refrigerator until completely cool.
5. Strain 2 cups of homemade kefir into a blender and add the blueberry mixture. Blend until completely smooth.
Note:
Keeps in the refrigerator for up to five days.
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Introduction
Welcome to the wonderful world of probiotic drinks! If you’re looking for a fun and delicious way to improve your health, you’ve come to the right place!
In this book, you will find more than seventy-five recipes for creating ten different types of probiotic beverages. In these pages, you will discover what home brewing is; the health benefits of probiotics and various herbs, fruits, vegetables, and teas; and how to get started making your own delicious probiotic drinks.
The sections in this book are organized by type of beverage. Each section begins with how-to instructions on brewing the drink and then provides recipes for flavoring the beverage to ensure a tasty experience. While this book provides information on fermentation and can act as inspiration for flavor ideas, I welcome you to get creative and cater to your own pallet and nutritional needs, as well as choose techniques that work for you. Remember, fermentation is an art!
Fermentation can be frustrating. It can be time-consuming, confusing, but more than anything, it is absolutely magnificent once you get the hang of it! Not only is the process of fermenting drinks (and food!) fun, but it also teaches you a great deal about basic chemistry and human health—and is utterly delicious.
Fermenting probiotic drinks does not need to be expensive! In fact, it is very cost-effective to brew all of these beverages at home. The internet is a great resource for finding quality probiotic starters, jugs, bottles, jars, and other tools that are necessary for brewing.
Take your time, enjoy the process of growing healthful probiotic cultures, and give yourself a pat on the back for beginning a journey that will affect your health in a very positive way. Remember that there is an ecosystem of organisms inside of you that helps your body with its most basic yet complex functions. Promoting these organisms by establishing a desirable environment for them to thrive will make them healthy and happy, which in turn will do the same for you.
Please be sure to read all of the instructions carefully, as there are some risks involved in fermenting probiotic drinks. Without further adieu, it is time to learn about probiotic beverages!
About Probiotics (and Yeast)
Probiotics are good bacteria that help promote and maintain the microflora in your digestive tract to achieve digestive balance and overall gut health. There are thousands of strains of helpful bacteria and yeast; the type of bacteria touted as being the most beneficial to our digestive systems is Lactobacillius, which is the live culture present in yogurt, kombucha, kefir, ginger beer, etc. While you can purchase a large array of probiotic supplements and drinks from the grocery store, they tend to be pricy and are not always as effective as those made at home.
In the battle of good and evil bacteria, probiotics are the good guys. Probiotics help fight off harmful bacteria, which can prevent or heal sickness, boost immunity, and increase energy. Some companies even manufacture probiotic cleaners for use in your home or commercially to keep a sanitary environment.
On a daily basis, we consume foods lacking in live nutrients. The root of this issue is twofold, beginning with the way our food is sourced and ultimately how our food is prepared. Our meats are often filled with antibiotics and our fresh produce can be genetically modified and sprayed with chemicals. We rely heavily on cooked foods, such as breads and pastas. Because of the convenience of commodity foods, we forget that optimal nutrition comes from a diet rich in raw, whole foods.
While adding probiotic drinks to your diet will not necessarily provide a cure-all for any nutrition deficits, it certainly will help heal your gut from damage that difficult-to-digest foods (such as wheat, beans, legumes, processed sugars) have caused. It will also help establish a positive environment for the existing beneficial microorganisms in your gut to flourish, assisting in the breakdown of food, fighting off pathogens, and boosting your immune system.
Health Benefits of Probiotic Drinks
Each probiotic drink has its own unique strains of bacteria and/or yeasts. There are thousands of strains of helpful bacteria and yeasts, each providing a supportive role in our digestive and immune systems. The health benefits of probiotic drinks are extensive. In each section of this book, I provide a description of the health benefits of the beverage itself as well as the health benefits of the ingredients for each recipe.
Probiotic drinks promote efficient digestion by achieving healthy gut flora, fighting pathogens (thereby promoting immunity), and boosting energy levels for overall vitality. In a sense, fermented foods are “predigested,” as sugars in the food or drink have already broken down. This makes them easier to digest than non-fermented foods and creates less work for the pancreas, which is responsible for secreting digestive fluids.
While probiotic drinks have different effects on different people, studies have shown they can help alleviate the following ailments:
• Constipation
• Candida and Leaky Gut Syndrome
• Irritable Bowel Syndrome
• Ulcers
• Yeast Infections
• Celiac Disease
• Crohn’s Disease
• Diarrhea
• Diabetes
It is important to keep in mind that while I provide information about the health benefits of each beverage, many in the scientific community still debate to what extent probiotics help us. For this reason, it is important for you to literally follow your gut. Do your own research, and remember these beverages are not a cure-all, nor do they have the same effects on each individual.
About Fermentation
Fermentation is a valuable tool that has been used in various cultures around the world for thousands of years. It has been used for making beer, wine, other fermented beverages, and shelf-stable food, all of which were important to nations prior to refrigeration to ensure a stock of food and drink could be safely kept.
Fermentation is a process that occurs when a live organism grows and multiplies as it eats the food it is supplied and converts it into acid and alcohol. In the case of this cookbook, the live organisms are strains of bacteria and yeast, also known as probiotics. The “food” the probiotics eat comes in a form of sugar: cane sugar, honey, lactose from milk, or fructose from fruit.
Lactic acid, the acid that is produced during fermentation, helps achieve the proper acid balance in your stomach, either by increasing it or lowering it. Having too much or too little stomach acid can be uncomfortable and fermented foods create a balance that is favorable for proper digestion. As people age, the presence of digestive enzymes decline, which is why fermented foods and beverages are particularly useful for older folks.
Another result of fermentation is acetylcholine, which acts as a neurotransmitter in both the peripheral nervous system and the central nervous system. This neurotransmitter is responsible for many complicated functions, such as muscle contraction, maintaining healthy bowel movements, and transmitting information from one side of the brain to the other. Day to day, acetylcholine helps one achieve focus, maintains memory, and calms excitability. In this sense, acetylcholine is vital in learning and retaining information. Studies have shown those with Alzheimer’s have lower amounts of acetylcholine, which is why the disease is treated with a synthetic form of the neurotransmitter.
Similar to brewing wine and beer, the sugars present at the beginning of the fermentation are metabolized such that once your drink is brewed, there is much less sugar left than there was when you started. Also similar to wine and beer, most probiotic beverages that are water-based contain a small amount of alcohol. For this reason, it is very important to be cautious when allowing children to drink home-brewed probiotic beverages, especially when the beverages are brewed strong.
In general, depending on the food or beverage, the amount of time and ideal temperature for fermentation varies. For instance, yogurt and kefir take twenty-four hours or less to culture, whereas ginger beer could take a few weeks, and kombucha takes five to seven days. In essence, every bacteria and yeast strain has different needs and the fun and challenging part about growing them is figuring out their ideal environment to end up with a superb beverage.
Secondary Fermentation
While most people are familiar with fermentation, a process known as secondary fermentation is not as widely known. Secondary fermentation is exactly how it sounds: it is a second round of fermentation after the beverage has already undergone a primary fermentation. Secondary fermentation is not a necessary step in brewing probiotic beverages, but it is typically how the beverages get their delicious flavors and effervescence (fizziness). During the first fermentation, most if not all of the sugar is consumed by the probiotics, so additional food (sugar or fruit) is required for the secondary.
What is the purpose of secondary fermentation? For starters, it allows the probiotics to continue to grow so that the beverage becomes even richer in good bacteria. In addition, secondary fermentation is the way most probiotic beverages get flavored. While it is perfectly acceptable and delicious to consume probiotic drinks after they have completed their first fermentation, ingredients such as fruit, sweeteners (sugar or honey), tea, herbs, and/or edible flowers are added prior to fermenting the beverage for the second time, which results in tasty, fun, bubbly drinks adaptable to anyone’s taste.
The beverages I love to put through a secondary fermentation are kombucha, jun, ginger beer, and kefir soda. I find secondary fermentation to be unnecessary when it comes to lacto-fermented lemonade, cultured vegetable juice, milk-based kefir, yogurt, and rejuvelac.
Making Probiotic Drinks At Home
Where To Begin
For those who are brand new to fermenting, the process may seem daunting and overwhelming. I assure you, it does not need to be! The best place to start would be to pick a section of this book that interests you. Do you eat yogurt every day and want to try making it on your own? Start with the yogurt or kefir section! Perhaps you’ve been buying store-bought kombucha and could give your pocket book a break, because—ouch!—kombucha can be expensive. The kombucha or jun section will save you money, give you ultimate control of your flavor preferences, and will give you a healthy project to keep your mind active. Once you choose a drink, you may (or may not) need to make some purchases to ensure you have the proper tools for fermenting.
Fermentation Tools
Each beverage requires some tools that you may already own. After you choose a beverage to ferment, take stock of what you own versus what tools the section calls for. Prior to fermenting the drink, read all of the instructions carefully and make sure you have everything need. Compared to brewing beer or fermenting wine, the equipment you need for the drinks in this book is very inexpensive and can be used for other cooking or storage needs besides fermentation.
In each section, I provide a list of kitchen tools that will be necessary for preparing the beverage. As you gain experience, you will learn which tools work best for you, so you will likely end up adding to and changing your own fermentation tool inventory. In general, you will need a (or several) large glass jug(s), kitchen towels or cheesecloth, stretchy rubber bands, sugar, tea, glass bottles with air-tight lids (both screw-top and flip-cap work!) and access to spring or well water. Spring water can be purchased from the grocery store in large jugs, which is the best option for fermenting probiotic beverages unless your house runs on a well. To make your fermenting experience even more cost effective, become a savvy bargain shopper by comparing prices on jugs, bottles, or jars in big box stores versus online stores.
While all of the drinks in this book can be enjoyed in their original form, livening them up with your favorite flavors adds a unique, artisanal quality to your craft beverages and makes them taste amazing! The combination of various fruits, herbs, spices, tea, flowers, and sweeteners allows for virtually endless options.
In each section, I provide recipes that add flavor to your homemade probiotic beverages. It is important to remember that the sweetness, strength, and length of time of the beverage prior to flavoring affects how it tastes once you add ingredients. For this reason, feel free to add and subtract according to your personal preferences. Unless otherwise noted, I recommend using fresh, in-season produce for every recipe in this book. Below is a list of fruit by season.
Winter
December, January, February
clementines, dates, grapefruit, kiwifruit, oranges, passion fruit, pear, persimmons, red currants, tangerines
Spring
March, April, May
apricots, cherimoya, cherries, honeydew, jackfruit, limes, lychee, mango, oranges, pineapple, strawberries
Summer
June, July, August
apricots, black currants, blackberries, blueberries, boysenberries, cantaloupe, cherries, durian, elderberries, figs, grapefruit, grapes, honeydew, jackfruit, key limes, lychee, mulberries, nectarines, passion fruit, peaches, plums, raspberries, strawberries, watermelon
Fall
September, October, November
apples, cranberries, grapes, guava, huckleberries, key limes, kumquat, passion fruit, pears, persimmons, pineapple, pomegranate
Fruit that is great year round: apples, avocado, bananas, coconut, lemons
Note that 100 percent pure fruit juices can be used for the secondary fermentation of any water-based beverages in this book. While fruit juice is a quick, easy, and affordable way of flavoring drinks, juices are highly concentrated in sugar and do not provide the same health benefits as fresh fruit. In addition, I have found that leaving fruit pulp inside the bottles while a beverage is undergoing secondary fermentation helps the beverage become fizzy. It is more difficult to achieve a bubbly drink when using store-bought fruit juice for secondary fermentation.
Helpful Liquid Conversions:
1 liter
4.2 cups
16 ounces
2 cups
1 gallon
3.78 liters = 16 cups
Brewing To Perfection
It can be difficult to achieve the exact same results every time you brew probiotic beverages. You may use the same exact ingredients for secondary fermentation, but the flavor may change from one batch to the next due to temperature maintenance, the amount of sugar already present versus amount of added sugar, the maturity of the culture, etc. All of these factors play a cause-and-effect role in the outcome of the beverage. On the following pages, I list specific flavors you experience when drinking fermented beverages and discuss how those flavors are achieved so that you can change or maintain your brewing methods according to taste.
Dry: When a drink tastes dry (not sweet), the sugars have been metabolized by the culture, resulting in low residual sugar. Some people prefer dry beverages, while others like their drinks to be sweeter. To avoid a dry beverage, carefully monitor the brewing process by tasting the drink throughout primary or secondary fermentation to ensure the sweetness is where you want it to be. To check sweetness during primary fermentation, spoon out some of the liquid using a sanitized spoon or a small glass. During secondary fermentation, you can open a bottle after twenty-four hours to see if it is at the sweetness level you like. Once a beverage is at the desired level of sweetness, simply stop the brewing process by bottling and refrigerating the drink.
Sweet: All beverages in this book contain sugars, whether they are naturally occurring (such as the lactose in milk or the carbohydrates in vegetables) or added for fermentation. Once a beverage is finished fermenting, much of the sugar will have been eaten, causing it to be less sweet than when fermentation began.
If a drink tastes sweet at the end of fermentation, it is because the probiotics and yeasts did not consume all of the sugars, which means it can ferment longer if desired. For those who prefer sweeter drinks, you can add additional sugars, such as cane sugar, honey, or fruit, to sweeten the beverage, but this should be done after the primary fermentation is over, as too much sugar at the onset of fermentation can kill the cultures.
Tart: Certain beverages such as kombucha, kefir, and cultured vegetable juice have a tart element to them, which is a flavor by product of fermentation. Do not mistake a tart flavor for spoilage, because many of the beverages in this book, when fermented correctly, should taste tart when they are finished fermenting. The stronger a beverage is, the more tart it is.
To achieve a beverage that is more tart, brew the beverage longer, but be mindful of the brew time, as you can starve the probiotics if they do not have enough sugar to eat. Also pay attention to the pH level of the beverage, as a pH that is too acidic can be harmful to your digestive system.
Creamy: Creaminess is typically associated with dairy products, so it is only natural that kefir and yogurt should have a creamy flavor and texture; however, there are other beverages that have a somewhat creamy taste and mouthfeel. Ginger beer, for instance, can have a creamy flavor when it is not overly dry (meaning the ginger beer is still sweet and the probiotics have not consumed all the sugars). Jun can also taste creamy because of the flavor the probiotics yield after consuming the honey.
Yeasty/Lemony: Most beverages in this book will have a very subtle lemon and/or yeast flavor, which is a definite sign of fermentation because it signifies the presence of yeast. Yeasts that occur in probiotic drinks act similarly to bread yeasts. They feed off of sugars, grow, and they even taste similar to bread yeasts. Yeast and lemon flavors are most detectable in rejuvelac, water kefir (or kefir soda), cultured vegetable juice, and ginger beer, but even milk-based kefir and other beverages can taste slightly yeasty.
Effervescent: When discussing fermentation and natural carbonation, the term commonly used is “effervescent.” All beverages in this book are effervescent (including milk-based kefir and yogurt!), albeit some more than others. Kombucha, kefir soda, and ginger beer are the most effervescent drinks and can be just as fizzy as soda.
Effervescence is typically achieved during secondary fermentation when additional sugars have been added and the liquid has been sealed in air-tight bottles. The bacteria and yeast put off gases that build when bottled and this pressure results in natural carbonation. Do not be surprised if cultured vegetable juice, rejuvelac, and lacto-fermented lemonade become slightly fizzy, as this is a normal product of fermentation.
It is very important to be mindful of drinks in sealed glass bottles for secondary fermentation. The longer the liquid ferments, the more effervescent the beverage becomes, which means bottles can explode if the drinks are left to ferment for too long. Also bear in mind that while refrigeration slows the fermentation process, it does not stop it, so probiotic drinks will continue to ferment and become fizzy in the refrigerator. When achieving your desired level of fizz, the trick is to allow just enough secondary fermentation time for the drink to begin carbonating and then refrigerate it for a couple of days prior to drinking it. This allows the drink to continue to ferment but not to the extent that it will be too pressurized.
Cautionary Notes:
Making any fermented beverage at home can be risky. Provided you follow the instructions outlined in this book and pay attention to your probiotics, you will not only brew delicious probiotic drinks, but you will have the satisfaction of knowing that you made something really cool (and healthy) at home! Each section of this book indicates the risks associated with preparing the beverage and explains how to avoid error.
Sanitation
It is important to be mindful of keeping everything you use for fermenting probiotic beverages sanitized. Giving the probiotics a healthful environment will not only ensure their survival, but will also help you avoid contamination and achieve a superior product. Be sure to read the instructions provided in each section carefully and trust your instincts.
When fermenting more than one probiotic drink at a time . . .
You may become ambitious and decide to make several types of probiotic beverages at once. Chances are you will have jars and jugs strewn helter skelter all over your house. Be sure to keep different types of fermented beverages as far apart as possible (fifteen feet apart at the very least). Strains of probiotics do become airborne during the fermentation process and, if a strain from one fermenting beverage lands on another one, it can change the culture and morph into something completely different. To maintain purity in your cultures, keep them away from one another.
If you do ferment more than one type of probiotic beverage at a time, I strongly recommend using a notepad or spreadsheet to track what day you started brewing which beverage. This way, you can use it as reference if you lose track of how long a specific beverage has been brewing. Length of time is crucial when it comes to brewing, so be aware of what stage all your beverages are at in the fermentation process.
[image: Lactofermented%20Lemonade%205.jpg]
[image: Delicious%20Probiotic%20Drinks-176-178174.jpg]
Yogurt
Yogurt is cultured milk, a process whereby bacteria eats the milk lactose and converts it into lactic acid. Lactic acid reacting with milk protein thickens the milk, creating a sweet, tangy, creamy substance. Yogurt is traditionally fermented using cow’s milk, but non-dairy yogurts can be made using soy, coconut, or almond milks. The exact origin of yogurt is unknown, but there are mentions of it in ancient Turkish and Indian texts. Each culture has its own traditional take on how yogurt should taste, what type of animal’s milk to use, as well as the preferred thickness of the yogurt. Many cultures use yogurt in savory meals as well as sweet treats.
While yogurt is technically not a beverage, it is fitting for this book in the sense that it can be blended with other ingredients and made into smoothies or lassis. Check out the smoothie recipes that use homemade yogurt starting on page 203.
Health Benefits of Yogurt
Similar to all the probiotic beverages in this book, the list of the health benefits of yogurt seems to go on forever. The probiotics in yogurt help keep a healthy balance of microflora in your gut, which helps create regularity in your digestive system, relieving both constipation and diarrhea and helping food move along your digestive tract. Yogurt can also help prevent colon cancer and relieve irritable bowel syndrome. Women who struggle with candida can be prone to vaginal yeast infections, and consuming yogurt regularly can help to prevent these infections.
Yogurt contains protein (12 grams per cup!), magnesium, zinc, potassium, calcium, riboflavin, and vitamins B6 and B12. A breakfast or snack consisting of yogurt with fruit, nuts or granola, honey, or maple syrup is a delicious and healthful treat.
Yogurt is easier for our bodies to digest than milk. Through the fermentation process of yogurt, the probiotics create lactase, which is an enzyme that helps break down lactose, the sugar in milk. People who are lactose-intolerant have low levels of lactase, which makes it difficult for them to digest dairy products. Because the probiotics in dairy have eaten a portion of the lactose and yielded lactase, some people who are lactose-intolerant can enjoy yogurt without getting sick.
If you’re going to buy yogurt from the store, be careful which brands you choose. Not all yogurt contains live and active cultures (meaning there are no beneficial probiotics), so be sure to read the labels and check which ones contain live cultures prior to purchasing. In addition, some brands add more cane sugar, stabilizers, and preservatives than others. Making yogurt at home ultimately results in a live, probiotic-rich food that can be flavored according to your tastes and nutritional needs.
Making Yogurt at Home
How to sanitize jars
It is important to properly sanitize the vessels you use for storing yogurt to ensure there are no harmful bacteria on them before you pour in the yogurt base. Yogurt cultures at a temperature that is optimal for all types of bacteria to grow—both good and bad. Because you are providing a desirable environment for bacteria growth, you want to be sure the only bacteria present are the probiotics.
You can either hand wash the jugs or jars you use for storing the yogurt with hot soapy water, or fill them with boiling water and allow them to sit for a few minutes, or you can sanitize canning jars by following the instructions below.
1. Place the jars mouth-side up, along with the lids and screw tops, in a large pot and fill the pot with a few inches of water.
2. Cover the pot and bring it to a full boil. Boil the jars for 10 minutes.
3. Remove the pot from the stove and leave it covered until you are ready to fill them.
The advantage to using canning jars is the yogurt will last for a month when properly sealed. You can use various glass containers for storing the yogurt as long as it has a sealable lid; however, large (1-quart or 2-quart) canning jars seem to work the best.
Milk Fat Content
Yogurt can be made just as easily using 0%, 1%, 2%, or whole milk. Choosing the milk fat content of your yogurt is entirely up to your personal preference. The higher the fat content, the thicker and creamier the yogurt will be. You can make a non-fat or low-fat yogurt thicker by straining it with a cheesecloth, thus making it into Greek yogurt (see instructions for Greek yogurt, page 181).
Many people have the misconception that the lower the fat in food, the healthier it is. Studies show this is not always the case. Healthy fats (such as grass-fed animal protein or omega fats) help your digestive system process food properly; a diet void of fat causes digestive problems and inadequate nutrient absorption. With milk in particular, removing the fat also removes the vitamins and nutrients, which is why we have vitamin-fortified milks. While whole milk contains more calories than non-fat, milk fat (and fats in general) slows down the release of sugar into our blood stream, which lowers the amount of body fat that can be stored.
Milk fat content is pertinent to this section because it affects the end product of your homemade yogurt. The flavor, texture, and consistency are all different depending on the milk you use. My preference is whole milk yogurt and Greek yogurt. Greek yogurt can be made using both whole milk and lower fat milks to achieve a thicker consistency. Using thicker yogurt when following the recipes in this book is crucial, as the recipes will not turn out as well when made with thin yogurt. Not that whole milk yogurt and Greek yogurt are both thick, but Greek yogurt is thicker and also much tangier. For this reason, recipes made with Greek yogurt may require a small amount of additional sweetener depending on your preference.
Each yogurt recipe in this section was made with whole milk yogurt or Greek yogurt. Because both types of yogurt are thick, they provide a great base for adding additional ingredients that have liquid in them without compromising thick and creamy texture. Greek yogurt is strained of whey (the liquid in yogurt), which makes it the most optimal foundation for flavored yogurts. Please remember if you try any of the recipes in this section using a lower fat homemade yogurt (that hasn’t been strained into Greek yogurt), it will likely turn out soupy. It will still taste great, but the texture will not be as thick and creamy.
A Note About Sweeteners
When flavoring homemade yogurt, you have a bounty of options for sweeteners. There are many sources of natural sweeteners that I recommend as substitutes for cane sugar if you prefer less processed, lower glycemic foods. I used cane sugar and agave in most of these recipes with the understanding that not everyone is in the habit of using all-natural sweeteners. Examples of great natural sweeteners are: agave nectar, maple syrup, honey (raw is always best), powdered honey, chopped dates, date sugar, coconut sugar, stevia, or xylitol. Simply combining maple syrup or sliced fruit with plain yogurt makes a healthful, wonderful snack.
Sweeteners that are in dehydrated or crystallized form (such as cane sugar, coconut sugar, date sugar, etc.), will need to be dissolved prior to adding it to the yogurt or you’ll end up with a grainy, sour yogurt. To do so, simply heat all of the ingredients that are to be added to the yogurt on the stovetop and let the mixture cool completely before combining it with the yogurt.
Should you choose to use natural sweeteners that are in syrup form, such as agave, maple syrup, or honey, you can bypass the heating process for the fruit-based yogurt recipes and simply mash everything together; however, heating the fruit brings out its natural juices and creates a flavor that is difficult to mimic by leaving the fruit raw. For this reason, I still recommend following the instructions as specified in each recipe, even if you are using a liquid or syrup sweetener.
Some folks prefer their yogurt as tart as can be, whereas some people enjoy a sweeter yogurt. Depending on your individual tastes, consider adding or scaling back on the sweeteners. Most of these recipes were concocted using Greek yogurt, which is much more tart than regular yogurt and requires extra sweetening.
Yogurt and Smoothies (and Cooking)!
Yogurt is excellent in cooking and baking! For sauces that are typically mayonnaise-based, I always substitute the mayonnaise for plain yogurt or Greek yogurt. I love making fun, fancy hamburger sauces or fruit salads using yogurt! In addition, yogurt makes a great baking buddy. You can add it to pancake batter in place of milk and also use it in cakes, muffins, and breads. Never be worried about making too much yogurt at home, because you can always find other culinary uses for it!
Shelf Life of Homemade Yogurt
When properly sealed in a sanitized jar, plain yogurt can last for up to one month! After adding ingredients to the yogurt for flavor, the yogurt is best when used within one week. While the recipes in this book would likely last longer than one week, the flavors and textures are always best when consumed soon after the recipe is prepared.
When fruit is added to homemade yogurt, it tends to sink to the bottom of the container it is in, along with any liquid. Stir yogurt well before consuming for the best results.
Homemade Yogurt
Ingredients:
• Half gallon milk (2 quarts)*
• 1/3 cup whole milk plain yogurt (or Greek yogurt)**
*You can use anything from 0% milk fat to whole milk. Whole milk will make a much thicker and creamier yogurt, whereas nonfat milk yields a runnier yogurt.
**You can either use store-bought plain yogurt or homemade yogurt. If you use store-bought, make sure somewhere on the package there’s a note indicating there are active and live cultures in the yogurt.
Instructions:
1. Pour milk in a large pot and heat just above medium, stirring every once in a while. The purpose of heating the milk is to kill any bad bacteria and also denature the milk proteins. Denaturing the proteins lends itself to the creamy texture of the yogurt, as without this process, curds would form instead of a creamy consistency.
2. As the milk heats, it will get frothy and bubbly—at this point, begin stirring the milk consistently. Use a thermometer to check the temperature of the milk. You want to heat the milk to 180° to 185° Fahrenheit and keep it at this temperature for a couple of minutes (you may need to reduce the heat on the stove as the milk gets closer to the optimal temperature). Do not allow the milk to boil.
3. Remove the pot from the heat and allow the milk to cool to between 115° to 120°. This is the optimal temperature range for allowing the probiotics to culture. Anything much hotter than 120 degrees will kill the probiotics. To speed up the cooling process, you can use an ice bath by placing the pot of milk in a larger pot with ice water, stirring occasionally. During the cooling process, skin will form on top of the milk, which you can either pull off with a spoon/fork or strain off with a fine metal strainer. Either way, getting rid of the skin will make the yogurt’s texture more uniform.
4. Once milk has cooled to desired temperature, pour the store-bought yogurt into a bowl and add a small amount of the warm milk (a cup or two works great) and whisk together. Pour this mixture into the pot with the rest of the warm milk and stir together.
5. Pour the mixture into two 1-quart jars (or one 2-quart jar).
6. If there are any bubbles at the tops of the jars (likely there will be), scoop them out with a spoon before sealing the jars to achieve a creamier yogurt texture. You can also leave the lids off and cover the jars with cheesecloth secured with a rubber band. Both methods work.
7. Place jars in a pot filled with hot tap water (water should be between 120° and 125°F). Cover the pot. If your house is cold, wrap the pot in a blanket or towel and add more hot water as it begins to cool down. Allow the yogurt to sit at least 5 hours and up to 8 hours in a warm, dark spot. The longer the yogurt sits, the thicker and more tart it becomes.
8. The yogurt is ready when it is thick and smells like yogurt! When you refrigerate the yogurt, it will set up and become slightly thicker, so for best results, make sure you refrigerate the yogurt prior to consuming it.
9. Use the recipes in this section to flavor your yogurt, and have fun!
[image: Greek%20Yogurt.jpg]
Homemade Greek Yogurt
Ingredients:
• 1 quart (32 ounces) homemade yogurt (see instructions beginning on page 179)*
*You can use homemade yogurt with any milk fat content, but whole milk yogurt turns out the thickest and creamiest.
You also need:
• A large bowl
• 1 large piece of cheesecloth
• 2 to 3 rubber bands
Instructions:
1. Fold a cheesecloth over onto itself (doubling its thickness) and lay it on top of a large bowl.
2. Pour yogurt onto the cheesecloth.
3. Take all of the edges of the cheesecloth and bring them together so that you have a bundle of yogurt. Use a rubber band to secure the cheesecloth around the yogurt completely.
4. Once you have your bundle secured, use one or two additional rubber bands to hang it from a cabinet or shelf over the mixing bowl so that the gravity helps drain the whey (liquid) from the yogurt.
5. Allow the yogurt to strain for 45 minutes to an hour.
6. Release the yogurt bundle from its rubber band hold and open up the cheesecloth. The yogurt should look thick and kind of stringy. Congratulations, you have just made Greek yogurt at home!
7. You know all of that whey you strained off of the yogurt? Don’t throw it away! It is full of probiotics, and you can make lacto-fermented lemonade out of it! Head over to the lacto-fermented lemonade section of this book starting on page 89.
[image: Coconut%20Milk%20Yogurt.jpg]
Coconut Milk Yogurt (Non-Dairy)
Ingredients:
• 2 13.5-ounce cans full fat coconut milk
• 1 6-ounce container of store-bought plain coconut milk yogurt
Instructions:
1. Pour the coconut milk into a medium to large-sized saucepan and heat until it reaches 180° Fahrenheit. Don’t let the milk boil.
2. Remove from heat and allow the coconut milk to cool to between 110° and 115°F. Whisk in the 6 ounces of coconut milk yogurt.
3. Pour the substance into a quart-sized jar (or smaller pint-sized jars). Seal the jars with their lids.
4. Place the jar in a pot of hot water, making sure the water is around 120° to 125°F.
5. Allow the yogurt to ferment for 9 hours.
Note:
If you desire thicker yogurt, you may follow the steps outlined in the Greek yogurt section to strain it using cheese cloth.
[image: Banana%20Cream%20Pie%20Yogurt.JPG]
Banana Cream Pie Yogurt
Banana Cream Pie Yogurt is one of my favorite yogurt recipes in this book, and also one of the quickest to prepare. It tastes so close to banana cream pie filling, but in contrast to banana cream pies, this yogurt is healthy. The coconut milk really brings out the “cream” part of this recipe, adding richness, although this yogurt is delicious without the coconut milk as well.
Because bananas oxidize very quickly and their flavor changes along with oxidation, it is best to eat this yogurt on the same day it is made. While other yogurt recipes in this book can easily be doubled or tripled to keep the flavor on hand, I recommend only making what will be consumed quickly, lest you end up with brown yogurt that has the flavor or overly ripe bananas. This recipe comes together in seconds and is delicious by itself or with granola or even on top of hot oatmeal!
Ingredients:
• 1 cup Greek yogurt (page 181)
• 1 ripe banana
• 2 tablespoons coconut milk (full-fat kind recommended)
• 2 teaspoons agave nectar or honey (or to taste)
Instructions:
1. In a bowl, mash the ripe banana.
2. Mix in the coconut milk and agave, stirring well to combine.
3. Add the yogurt and mix until combined.
4. Serve soon after preparing (banana will oxidize and turn brown if stored in the refrigerator for more than half a day).
5. Enjoy the yogurt by itself or with granola or on top of hot oatmeal.
[image: Mojito%20Yogurt.jpg]
Mojito Yogurt
Using cocktails, such as the mint mojito, as inspiration for flavoring homemade yogurt is fun and unique. This mojito yogurt includes lime juice and mint leaves just like the mojito cocktail, giving it a cool, zesty, and refreshing flavor. This yogurt can be made any time of year, but it is particularly great in the summer time. It can be eaten as is or blended with frozen cantaloupe to make the Cantaloupe Cooler from the smoothies section of this book (page 219).
Ingredients:
• 2 cup whole milk or Greek yogurt (page 179 or 181)
• 10 mint leaves, finely chopped (about 1 tablespoon)
• Zest of 1 lime
• 1 tablespoon lime juice
• 2 tablespoon agave nectar (or sugar)
• 1/3 cup coconut milk
Instructions:
1. Add the coconut milk, mint leaves, agave, lime juice, and zest to a small saucepan.
2. Heat over medium until it reaches a boil.
3. Reduce heat and simmer for 2 minutes.
4. Remove saucepan from heat and allow the mixture to cool for 10 minutes.
5. Using a small strainer, strain the mint leaves from the mixture and discard them.
6. Refrigerate the mojito mixture until chilled. The mixture should be fairly thick.
7. Once cool, combine the yogurt and mojito mixture.
8. Enjoy plain, turn it into frozen yogurt, or use it for the Cantaloupe Cooler in the smoothie section of this book.
Note:
Keeps in the refrigerator for up to one week.
[image: Mocha%20Yogurt.JPG]
Mocha Yogurt
While fruit-filled yogurt is tasty and healthful, we deserve a treat from time to time! Coffee lovers beware: this may be the new way by which you get your caffeine fix. This decadent mocha flavored yogurt is easy to make using coffee that you have already brewed. The yogurt can be enjoyed on its own or used for the Chocolate Protein Smoothie from the smoothie section in this book (page 211).
Ingredients:
• 2 cups Greek yogurt (page 181)
• 1/3 cup strong brewed coffee
• 4 tablespoons cocoa powder
• 2 tablespoons sugar (or to taste)
Instructions:
1. Add the cocoa powder and sugar to a small bowl.
2. Pour three tablespoons of hot strong-brewed coffee in the bowl and mix until the cocoa powder and sugar have completely dissolved and you have a thick, dark mixture.
3. Refrigerate the mixture until chilled.
4. Combine the yogurt and the mocha mixture and enjoy plain, with granola, or add to a Chocolate Protein Smoothie.
Note:
Keeps in the refrigerator for up to one week.
[image: Vanilla%20Bean%20%26%20Honey%20Yogurt.jpg]
Vanilla Bean & Honey Yogurt
Vanilla yogurt tends to be a favorite for many households. It is versatile and appealing no matter the time of year. Because vanilla yogurt is a great one to keep in a large quantity, I provided a recipe for a quart-sized portion. The combination of vanilla and honey tastes great and the fact that this recipe is naturally sweetened makes it a healthful yogurt.
Not only does this yogurt taste great on its own, but it is wonderful for making fruit and granola parfaits as well as using in sweet baking or cooking recipes in place of milk. Adding a portion of yogurt to pancake batter along with some milk makes the pancakes thick, creamy, and slightly tangy.
Ingredients:
For 1 quart:
• 1 quart (4 cups) whole milk or Greek yogurt (page 179 or 181)
• 2 vanilla beans, scraped
• ¼ to 1/3 cup honey
Instructions:
1. Cut the vanilla bean in half, then slice each half open lengthwise.
2. Carefully scrape the tiny black vanilla beans out and into the yogurt. Stir well to integrate into the yogurt.
3. Pour honey in with the yogurt and stir quickly to incorporate.
Note:
If your honey is crystallized and/or not runny because your house is cold, you can heat it in a saucepan or in the microwave to get it to a runny consistency. Be sure to let it cool to room temperature before adding it to the yogurt.
Keeps in the refrigerator for up to two weeks.
[image: Blueberry%20Yogurt.jpg]
Blueberry Yogurt
The tart and sweet flavors of fresh blueberries combined with creamy yogurt makes this recipe a no-brainer. This is a yogurt that most people (including small children!) will enjoy. Did you know blueberries are known as a brain food and can help improve memory? For this reason, it is said that eating blueberries prior to a big exam will help retain information. The antioxidants and vitamins in blueberries make the yogurt nutrient-dense and the fact that the recipe is naturally sweetened using agave makes it nothing but great for you.
Ingredients:
• 11⁄2 cups fresh blueberries
• 2 tablespoons water
• 1 tablespoon agave nectar*
• 2 cups plain Greek yogurt (page 181)
*You can replace the agave with cane sugar, making sure to dissolve the sugar with the blueberries.
Instructions:
1. Add blueberries and water to a saucepan and heat over medium, covered.
2. Bring to a full boil and cook until blueberries are puffy and juices are seeping out. Remove the cover and allow some of the liquid to cook off so that the mixture becomes thicker, about 3 to 5 minutes.
3. Add agave nectar (or sugar), stir to combine and remove mixture from heat.
4. Pour blueberry mixture into a bowl or container. Refrigerate until completely cold.
5. In a bowl, mix together the yogurt and blueberry mixture until well combined.
6. Enjoy the yogurt by itself, with granola, or in a fruit smoothie!
Note:
Keeps in the refrigerator for up to one week.Stir well before consuming.
[image: Raspberry%20Yogurt.jpg]
Raspberry Yogurt
Raspberry yogurt has always been one of my personal favorites, and there’s nothing better than making it homemade. Raspberries are high in antioxidants, vitamin C, manganese, and fiber. Plus, studies show there are phytonutrients in raspberries that heat up fat cells, thereby stimulating the metabolism of fat. Raspberries add a colorful balance of sweet and tart flavors for a homemade treat that is worlds above store-bought yogurt.
Ingredients:
• 1½ cups fresh ripe raspberries
• 2 tablespoons water
• 1 tablespoon agave or sugar (or to taste)
• 2 cups whole milk or Greek yogurt (page 179 or 181)
Instructions:
1. Heat the raspberries and water at medium in a saucepan, covered.
2. After a couple of minutes, juices from the raspberries will seep out. Allow the mixture to come to a full boil. Remove the lid and allow some of the liquid to cook off to create a thicker mixture. Add the agave or sugar (making sure to dissolve the sugar completely) and then remove from heat. You can leave the raspberries whole or mash them with a fork depending on what kind of texture you want for your yogurt.
3. Pour the raspberry mixture into a bowl or container and place in the refrigerator until completely cold.
4. Combine the yogurt and raspberry mixture, stirring well to combine.
Note:
After this yogurt sits in the refrigerator, the agave and fruit may settle at the bottom, so stir the yogurt before eating.
Keeps in the refrigerator for up to two weeks.
[image: Apple%20Cinnamon%20Yogurt.JPG]
Apple Cinnamon Yogurt
The fall and winter months are all about baking warmly spiced treats like the all-American favorite, apple pie! This recipe involves caramelizing apples in brown sugar with cinnamon, releasing rich, sweet, tart flavors. And if that doesn’t sound comforting and cozy enough, combining the cooled caramelized apples with thick yogurt adds a creaminess resembling whipped cream. Should we call this “Apple Pie Yogurt?” I think so!
Ingredients:
• 3 cups whole milk or Greek yogurt (page 179 or 181)
• 3 apples (golden delicious recommended), peeled and chopped into small (1/2”) pieces
• 2 tablespoons water, separated
• Pinch of salt
• 3 tablespoons brown sugar
• ½ teaspoon ground cinnamon
• ½ teaspoon pure vanilla extract
• Walnuts for serving
Instructions:
1. Add the chopped apples, cinnamon, 1 tablespoon of water, and a pinch of salt to a medium-sized saucepan.
2. Heat apples over medium heat, covered, stirring every couple of minutes. The apples will begin to boil and juices will seep out.
3. After about 10 minutes, add the brown sugar, the other tablespoon of water, and reduce heat to low. Continue to cook, covered, until apples lose most of their form and caramelize, about 8 to 10 minutes. If the apples begin to stick to the saucepan, add more water 1 tablespoon at a time. Some pieces of apples will retain a bit of form, which adds great texture to the yogurt!
4. Once apples are finished cooking, add the vanilla extract, stir, and remove from heat.
5. Allow the apple mixture to cool, then pour it into a container and refrigerate until completely cool.
6. In a mixing bowl, mix 1 quart of homemade yogurt and the apple mixture together.
7. Serve with chopped walnuts on top.
Note:
Keeps in the refrigerator for up to one week. Stir well before consuming.
[image: Pear%20Cardamom%20Yogurt.jpg]
Caramelized Pear & Cardamom Yogurt
Just like the Apple Cinnamon Yogurt in this section, Pear & Cardamom yogurt is a sweet and warmly spiced recipe, perfect for the fall and winter months. Cardamom is a spice commonly used in pumpkin and apple pies and adds a very unique flavor. Cardamom and pears are well-matched ingredients, making this a lovely yogurt that you won’t find at the market.
Ingredients:
• 1 quart whole milk or Greek yogurt (page 179 or 181)
• 3 ripe bosc pears
• ¼ to 1/3 cup water
• 1 teaspoon lemon juice
• Dash salt
• ½ teaspoon cardamom
• 3 tablespoons agave nectar (or to taste)
Instructions:
1. Peel and chop the pears into small ¼" to ½" sized pieces.
2. Add the chopped pears to a small saucepan with about 2 tablespoons of water, the lemon juice, salt, and the cardamom.
3. Cook pears, covered, over medium heat. After about 5 minutes, add another couple tablespoons of water and continue cooking.
4. Cook until pears are softened and caramelized, leaving the saucepan covered and stirring every couple of minutes. This process should take 20 to 30 minutes.
5. If at any time the pears begin to stick to the bottom of the saucepan, add a little more water. The topping is finished when the pears are softened but still hold their form and there is a little bit of thick, sweet sauce coating the pears. Add the agave or sweetener of choice once pears are finished coking.
6. Put mixture in a container and refrigerate until completely cool.
7. In a mixing bowl, add the yogurt and fold in the pear mixture.
8. Enjoy plain or serve with granola.
Note:
Keeps in the refrigerator for up to one week. Stir well before consuming.
[image: Lemon%20Yogurt%20Citrus%20Parfait.jpg]
Lemon Yogurt
Zesty, fresh, sweet, and full of vitamin C, lemon yogurt is easy, healthful, and a winner for just about everyone, including children! The creamy, smooth consistency makes this a wonderful go-to yogurt for those who don’t like the texture of pulp from added fruit.
Adding lemon yogurt to smoothies is brilliant! It gives the smoothie a subtle refreshing zest, which helps bring forward the flavors of the other fruit. Try the Strawberry Mango smoothie (page 205) using lemon yogurt or make a parfait with homemade granola and clementines.
Ingredients:
For 1 quart:
• 1 quart whole milk or Greek yogurt (page 179 or 181)
• 2 tablespoons fresh lemon juice
• Zest of one whole lemon
• ¼ to 1/3 cup agave nectar
Instructions:
1. In a small bowl, whisk together lemon juice, lemon zest, and agave nectar.
2. Pour into a jar or bowl with the yogurt and mix until combined.
Note:
Keeps in the refrigerator for up to two weeks.
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Smoothies
Smoothies are a fun and tasty way of getting probiotics, vitamins, and minerals into our systems. Endless flavors and textures can be concocted to whip up a healthful breakfast smoothie, snack, or even dessert. Smoothies don’t have to be limited to fruit and yogurt. They can also easily include raw nuts, nut butters, coconut, soy or almond milks, coffee, spices, extracts (such as vanilla or almond), vegetables and more!
I find that the best smoothies are the result of using fresh, in-season ripe fruit that has been frozen. While grocery stores carry frozen fruit, the selection is very limited when taking into account the wide array of fresh fruits available. Oftentimes, store-bought frozen fruit includes fruit that was picked before it ripened, which can result in an overly-tart or bland smoothie. Purchasing in-season ripe fruit, chopping it, then freezing it, ensures sweet, delicious, healthful smoothies can be made year-round.
Thick, cold, sweet, and creamy smoothies are my favorite! For this reason, I buy bunches of bananas, let them get very ripe, then peel and freeze them so that I can make a tasty smoothie any time I wish. Frozen bananas do wonders for making smoothies naturally sweet, keeping them cold longer, and giving them a creamy consistency. It doesn’t take much time to fill a freezer-safe container with ripe bananas, but the payoff is glorious! If you have a sweet tooth like me, you can also use chopped dates or figs to add extra sweetness to your smoothies.
Using a high-powered blender is a steadfast way of achieving a smoothie that is uniform in consistency. For those who do not own a powerful blender, never fear! Simply add the liquids (milks, juices, yogurt, or kefir) in the blender first, followed by the soft fruit, then hard frozen fruit. This enables the blender to process the smoothie more efficiently and smoothly.
This section includes smoothies that are both yogurt and kefir-based. Most of the smoothies are made using yogurt and kefir recipes out of this very book! In each recipe, I provide options for various store-bought or homemade yogurt flavors that can be used.
Have you tried a green smoothie? How about a smoothie with coconut milk? What about a smoothie with roasted beets? You will find all sorts of flavor profiles in this section, using fruits, vegetables, and even chocolate to quench your every craving any time of year.
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Strawberry Mango Smoothie
This simple fruit smoothie is packed with flavor. It has been my go-to smoothie every since I was a teenager and it never fails! The sweet, creamy, zesty, tart flavors are perfectly balanced and all the fruit used is easy to find year-round. For this smoothie, I used homemade lemon yogurt (page 201), but you can also purchase yogurt from the grocery store.
Ingredients:
• 1 cup lemon yogurt (page 201)
• ¾ cup unsweetened almond milk
• 6 ripe strawberries (fresh or frozen)
• 1 frozen banana
• 1 whole mango, peeled, chopped, and frozen
Instructions:
Add all ingredients to a blender and blend until smooth.
Note:
If you are not using a high-powered blender, be sure to put the yogurt and almond milk in first. You can also add additional almond milk to help the blender process all of the fruit.
Makes a thick smoothie for two people!
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Tropical Green Smoothie
Green smoothies don’t have to taste green. They can taste tropical, refreshing, and delicious! This smoothie is packed with island flavor and is a wonderful introduction to green smoothies for those who are new to them. Besides tasting great, pineapples have many health benefits. They are high in vitamin C, are a natural anti-inflammatory, and due to their acidity, they help prevent bacteria growth in the mouth. Couple these benefits with the antioxidants and high vitamin K and vitamin A content of kale and you’ve got yourself an immune-boosting powerhouse smoothie!
While this recipe calls for roasted banana kefir (page 171), you can easily replace this with one cup of plain kefir and throw in a frozen banana.
Ingredients:
• 2 cups fresh pineapple, chopped
• 1 whole mango, chopped and frozen (about 2 cups)
• 1 cup roasted banana kefir* (page 171)
• 1 cup almond milk
• 2 cups kale leaves, lightly packed
*The roasted banana kefir can be replaced with 1 cup of plain kefir plus one whole frozen banana
Instructions:
In a high powered blender, add all the ingredients and blend until completely smooth. This makes a thick smoothie, so you may need to stop the blender, stir the ingredients around, and restart it. For a thinner smoothie, add additional almond milk and/or kefir.
Makes smoothies for 2 to 3 people
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Peaches ‘n’ Cream (‘n’ Honey) Smoothie
There is nothing but simple peachy goodness all wrapped up in this recipe! Using Peach & Honey Kefir (page 167) plus 1 frozen peach and some almond milk, you have yourself an easy, creamy, sweet, peachy treat. But don’t worry if you don’t have any homemade peach kefir on hand! You can simply replace it with one cup of plain kefir plus an additional peach and some honey.
During peach season, I stock up. I like to buy pounds of peaches, allow them to ripen (if they aren’t already), chop them up, and freeze them so that I can enjoy them year-round. Unfortunately, peach season seems to be way too short, so when juicy ripe peaches are available during the summer, I’m always sure to get my fill!
Ingredients:
• 1 peach, pitted, chopped, and frozen
• 1 cup peach & honey kefir (page 167)*
• ½ cup almond milk
Instructions:
Add all ingredients to a blender and blend until smooth.
Note:
*You can replace the Peach & Honey Kefir with 1 cup plain kefir plus an additional frozen peach and 1 tablespoon of honey
Makes 1 large smoothie
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Chocolate Protein Smoothie
If there is one food item that never lasts long in my house, it’s a jar of peanut butter. Crunchy or creamy, it doesn’t matter to me as long as I can scoop it with a spoon! I prefer the all natural nut butters that have no added oils, sugars, or preservatives and have found that although most nut butters taste great in a smoothie, peanut butter is still my favorite.
This smoothie includes raw cacao powder, which is chocolate in its raw form before it has been heat treated and had oils or sugars added to it. The cacao powder can be replaced with regular cocoa powder but there is a slight difference in flavor. I also include maca powder in this smoothie, which is optional but very healthful. Maca powder comes from maca roots, which are typically grown in Peru. It is full of vitamins B1, B2, B12, C, and E and also mineral rich. It is an aphrodisiac, can help increase the stamina of athletes, and also helps to restore red blood cells, making it a heart-healthy food.
I have tried this smoothie with a variety of yogurts and kefir. My favorites are chocolate kefir, mocha yogurt, and vanilla yogurt. Although all these options are delicious, the smoothie is also great without yogurt.
Ingredients:
• 1 frozen banana
• ½ cup chocolate kefir, mocha yogurt, or vanilla yogurt (page 165, 189, or 191)
• ½ to ¾ cup almond milk*
• 1½ tablespoons your favorite peanut butter**
• 1½ tablespoons raw cacao powder
• ½ teaspoon raw maca powder, optional
Instructions:
Place all ingredients in a blender and blend until smooth.
Note:
*For an extra rich and decadent treat, try using dark chocolate almond milk!
**Also try this smoothie using cashew butter or almond butter!
Makes 1 smoothie
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Raspberry Piña Colada Smoothie
Piña Coladas are the quintessential island vacation beverage and for a very good reason: they’re sweet and creamy and something about them says relaxation. I adapted the boozy beverage to be a smoothie that can be enjoyed any time of day. It includes full-fat coconut milk, making it a rich smoothie full of health benefits. Although coconut milk is high in calories, it is full of heart-healthy fats that will not clog arteries. It also contains vitamins B, C, and E, minerals, and antioxidants. Coconut is also known to boost metabolism.
While you can easily use fresh pineapple for this smoothie, I prefer using pineapple juice because it creates a creamy texture. Pineapple juice is also great for you, as it is full of vitamins C and B6, antioxidants, and is an energy booster and digestive aid.
Raspberries are chock-full of antioxidants and vitamin C, and they are a natural anti-inflammatory. They also contain rheosmin, which helps fats that you consume to pass through the system without being absorbed, making them an anti-obesity food. All these benefits combined make this seemingly decadent treat great for you!
I mashed up fresh raspberries for this recipe and added them in the smoothie after I blended the other ingredients, which gives the smoothie a nice tart flavor and some texture. You are free to leave the raspberries out altogether if you’re looking for a completely smooth beverage.
Ingredients:
• ½ cup plain yogurt* (page 179)
• ½ cup coconut milk**
• ½ cup pineapple juice
• 1½ frozen bananas
• ½ cup fresh raspberries, mashed
*Also consider using banana cream pie yogurt or vanilla yogurt
**I recommend using full-fat coconut milk from the can. This smoothie will not be as delicious without it!
Instructions:
1. Place the fresh raspberries in a bowl and mash them using a fork. Set aside.
2. Add the plain yogurt, coconut milk, pineapple juice, and frozen banana to a blender and blend until completely smooth.
3. Pour the smoothie into a glass and drop in the mashed raspberries. Enjoy!
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Blueberry Mango Smoothie
This packed-full-of-fruit smoothie is a definite crowd pleaser. It is very easy to throw together when you’re pinched for time and it has a something-for-everyone flavor. Children will especially love this tasty treat! I love to layer smoothies by adding either coconut milk or yogurt on top. This not only gives the smoothie a unique and pretty look, but also makes a treat that can either be mixed together or enjoyed layer by layer.
Adding blueberry kefir or blueberry yogurt to the smoothie PLUS a whole cup of blueberries makes for a drink rich in antioxidants. Blueberries are known as a brain food and studies show they help improve memory. Whenever I studied for finals, I was sure to drink blueberry smoothies leading up to my exams. Add in the mango, orange juice, and banana, and you have a flavor-filled drink that’s full of immune-boosting vitamins and minerals!
Ingredients:
• 1 whole mango, peeled, pitted, chopped, and frozen
• 1 cup frozen blueberries
• 1 ripe banana, frozen
• ½ cup blueberry kefir or blueberry yogurt* (page 173 or 193)
• ½ cup almond milk
• ½ cup orange juice
• ¼ to ½ cup full-fat coconut milk (for topping)
Instructions:
1. Add all ingredients except for the coconut milk to a blender. Blend until completely smooth.
2. Pour the smoothie into two glasses and serve with coconut milk floater on top.
Note:
*Blueberry kefir or yogurt can be replaced with other favorite yogurt, such as vanilla, strawberry, or raspberry.
Makes a smoothie for two!
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Chocolate Beetroot Smoothie
It may seem odd to blend cacao powder, beets, and cranberry kefir together, but this is my favorite smoothie. There are so many powerful health qualities to this smoothie, we should all be drinking one every day! I will give a fair warning that this smoothie is not palatable for just anyone and everyone. You can, indeed, taste the beets (although the cranberry and chocolate flavor come through more), so those folks who have a strong distaste for beets may not enjoy this smoothie.
This smoothie is filled with a great deal of vitamins, minerals, and antioxidants. Chocolate is very rich in antioxidants and cacao contains phenylethylamine, which stimulates the adrenal system to speed your heart rate and make you feel happy and alert. Beets are full of fiber and the sugars are slow-burning, making them a healthy source of carbohydrates. Beets also contain nitrates, which help expand the walls of your blood vessels, giving you more energy and brain power! Not to mention, they’re a natural aphrodisiac. All of this on top of the vitamin C and antioxidants in cranberries makes this smoothie an all-around winner!
Ingredients:
• ½ red beet, steamed, chopped, and frozen
• 1½ tablespoons raw cacao powder (or regular cocoa powder)
• 1 frozen banana
• ½ cup cranberry kefir (page 163)
• ½ cup almond milk*
Instructions:
1. Fill a pot with 2 inches of water, insert your steamer, and bring the water to a boil.
2. Chop one whole beet into quarters, leaving the peel on, place it in the pot, and cover the pot.
3. Steam the beet for 15 minutes or until it is soft when poked with a fork.
4. Allow the beet to cool completely. Once cool, chop it into smaller pieces and freeze it in a freezer-safe container. Since you only need half the beet, you can use the other half in a salad or freeze it for another smoothie.
5. Add all ingredients to a blender and blend until completely smooth.
Note:
If you don’t have a steamer, you can also place the beet directly in boiling water (or even roast it) to cook it.
Makes one smoothie
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Cantaloupe Mint Cooler
Layered smoothies are lots of fun and are pretty to look at as well as delicious. Instead of blending everything together, floating the yogurt on top makes for a unique treat. When frozen then blended, cantaloupe has a similar texture to a slushy. The fresh mint and cantaloupe together make for a delicious, refreshing drink on a hot day!
This cooler calls for the Mojito Yogurt from the yogurt section of this book (page 187). You can also use the Key Lime Kefir, Lemon Yogurt, or Vanilla Yogurt
Ingredients:
• 1 whole cantaloupe, seeded, chopped, and frozen
• 6 mint leaves
• 1 tablespoon fresh lime juice
• 1 cup almond milk
• 1 tablespoon agave (optional)
• 1 cup Mojito Yogurt (page 187)*
*Try this recipe with key lime kefir or lemon yogurt! Even vanilla yogurt tastes great atop this cooler!
Instructions:
1. Chop the cantaloupe into chunks, discarding the rind. Place the chunks in a freezer-safe container and freeze. (Note: You can also skip this step but frozen cantaloupe makes a refreshing slushy.)
2. Add all of the ingredients except for the yogurt to a blender.
3. Blend until a thick slushy results. Depending on how powerful your blender is, you may have to stop it, mix the cantaloupe around, and continue to blend several times. If you don’t have a high-power blender, I suggest using fresh cantaloupe instead of frozen.
4. Pour cantaloupe cooler into two glasses and distribute half of the yogurt atop each cooler. You can mix in the yogurt for a nice creamy treat or enjoy the layers separately with a spoon.
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Matcha Green Tea Smoothie
Green tea is one of the best sources for antioxidants. While brewing a hot cup of green tea is great for you, most of the health benefits of green tea remain trapped in the tea leaves, which get discarded with the used tea bag. Matcha powder is stone-ground green tea leaves (it’s what is used in green tea ice cream!) and is a powerful source of antioxidants, vitamins, minerals, and amino acids. Matcha also boosts metabolism and burns fat.
It doesn’t take very much matcha to make a tasty and healthful smoothie. The flavor of green tea is subtle, so using neutral fruit, such as bananas or mangoes, in a green tea smoothie prevents the flavor from getting lost. This healthy drink will boost your immune system, give you energy, and is tasty to boot!
Ingredients:
• 1½ frozen bananas*
• ¾ cup vanilla yogurt (page 191)
• 1 cup almond milk
• 1 to 2 teaspoons matcha green tea powder
*Also try a Mango Matcha smoothie using a frozen chopped mango (about 1½ to 2 cups frozen mango)
Instructions:
Add all ingredients to a blender and blend until smooth.
Makes 1 large or 2 small smoothies
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Mojito Smoothie
One of the most refreshing summertime cocktails is the mint mojito. This mojito-inspired smoothie incorporates lime and mint for a cool, zesty flavor, and also coconut milk and kefir for a decadent, creamy treat. Although this is not a low-calorie smoothie, it is full of health benefits from the probiotic-rich kefir and electrolyte-filled coconut milk. Drink this after a long jog on a hot day for a rejuvenating beverage or enjoy for dessert!
Ingredients:
• 2 ripe frozen bananas
• 12 fresh mint leaves
• ½ cup key lime kefir (page 161)*
• ½ cup coconut milk (full-fat from the can)
• ½ cup almond milk
*Key Lime Kefir can be replaced with ½ cup plain kefir + 1 tablespoon fresh lime juice + 1 tablespoon agave nectar
Instructions:
Add everything to a blender and blend until smooth.
Makes smoothies for two!
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Avocado Kale Superfood Smoothie
This smoothie is truly a meal in a glass. It contains blueberries, kale, and avocado, which are all very healthful foods. Blueberries are rich in antioxidants and kale is dense in iron, fiber, vitamins K and A, and much more. Avocados contain healthy omega-3 fatty acids and has been said to prevent Alzheimer’s, cancer, and heart disease. Avocados also have a wide array of vitamins and minerals. When all’s said and done, this cup of smoothie has everything you need for a healthful meal!
The pillow-y texture of this smoothie gives it a blissful mouth feel. It is sweet and creamy and slightly earthy. It may not be a favorite of those who are new to green smoothies, but it is also definitely not the kind of green drink that makes you hold your nose!
Ingredients:
• 1 frozen banana, chopped in small chunks
• ½ cup blueberry yogurt (page 193)
• 1 cup kale (or spinach leaves) leaves, chopped
• ½ ripe avocado
• ½ cup unsweetened almond milk
Instructions:
Add all ingredients to a blender and blend until completely smooth
Note:
A high-powered blender is recommended for this smoothie because it turns out thick and creamy. For a thinner consistency or to help the blender to process all of the ingredients, add additional almond milk.
Makes 1 thick smoothie
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Turmeric Kefir Lassi
A lassi is a yogurt-based beverage that does not have to contain fruit. It is similar to a smoothie and can sometimes include various spices and even salt. Each ingredient in this drink is incredibly healthy in its own unique way, giving this beverage a high density and large array of health benefits.
Turmeric has been touted as a great tool for preventing cancer cell growth. It is also an anti-inflammatory, which helps ease skin ailments such as psoriasis. Turmeric has been known to slow the progression of Alzheimer’s, is an antioxidant, and is also a natural pain killer. Similar to turmeric, ginger is an anti-inflammatory and is known to be a digestive aid, ease nausea and menstrual cramps, and is a natural antibiotic.
Honey is a natural antibiotic. Couple all these fun facts with the vitamins, minerals, immunity, and metabolism boosting qualities of fresh pineapple and coconut milk (not to mention the probiotics in the kefir), and this smoothie should be at the top of the list to make!
Now that you know the benefits, what does this thing taste like? It’s creamy and sweet with brilliant texture. The two dominant flavors you get are the lemon and the ginger. Lemon and ginger together produce a creamy flavor, so the beverage is all-around delicious!
Ingredients:
• 1 cup plain milk kefir* (page 152–15)
• 1 frozen banana
• ½ cup fresh pineapple
• ¼ cup coconut milk
• ½ lemon, juiced
• 1 heaping teaspoon fresh ginger, grated on the fine side of a box grater
• 1 teaspoon turmeric
• 1 household teaspoon honey**
*Plain kefir can be substituted for plain yogurt
**Note the difference between a household teaspoon and a regular teaspoon. A household teaspoon is literally the spoon you would use to stir tea and holds slightly more than a measuring teaspoon.
Instructions:
1. Finely grate a piece of peeled ginger root using the fine side of a box grater until you have 1 heaping teaspoon. The amount of ginger can be scaled up if you like additional spice.
2. Add all ingredients to a blender and blend until smooth.
3. Pour smoothie in a glass and garnish with additional turmeric.
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Pumpkin Spice Smoothie
During the fall and winter, there’s something so comforting about pumpkin, cinnamon, and ginger. Pumpkin treats are fun, delicious, and can actually be very healthful! Pumpkins are very high in vitamin A, fiber, and are low in fat and calories. Combined with fresh ginger and cinnamon, this treat is sure to kick your sweet tooth, satisfy your hunger, and provide you a healthy alternative to dessert.
Did you know ginger is a natural inflammatory and aids in digestion while cinnamon helps regulate blood sugar? These warm spices are great for your body and are especially satisfying on a cold autumn or winter day. The recipe calls for pumpkin purée, which can either be purchased in a can from the store, or you can use purée from roasting a pumpkin at home.
Ingredients:
• ½ cup pumpkin purée (or sweet potato purée)
• ½ cup plain yogurt (or maple yogurt) (page 179)
• ½ cup unsweetened almond milk
• 1 frozen banana
• 1 heaping teaspoon honey
• ¼ teaspoon ground cinnamon
• ½ teaspoon fresh ginger, grated
• Pinch nutmeg
Instructions:
1. Using the fine side of a box grater, finely grate a small piece of peeled ginger root until you have about ½ teaspoon.
2. Add all ingredients to a blender and blend until smooth!
Note:
If you do not have a high powered blender, add a little more almond milk to help blend everything up.
Makes 1 thick smoothie
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Kombucha
Kombucha is a naturally bubbly (or “effervescent”) probiotic drink. It originated in Northeast China then made its way to Russia. Kombucha was then brought to Germany, followed by the rest of Europe and the world. Kombucha is made from a living organism called a SCOBY, which stands for Symbiotic Culture of Bacteria and Yeast. A SCOBY is often referred to as a “mushroom” or “the mother.” It grows, multiplies, ferments, and feeds off tea and sugar. The probiotics and yeast eat the sugar, which ferments the beverage and results in a drink that is acidic, probiotic-rich, and mildly alcoholic. Just like all recipes in this book, it is important to take precautions when fermenting living organisms.
Kombucha contains acetic acid, which is a mild natural antibiotic. Because of the acidity of kombucha, bad strains of bacteria cannot grow in the culture, as the environment is not optimal for survival or reproduction. In this way, the good bacteria thrive while the bad bacteria have no fighting chance. Kombucha also contains lactic acid, and is rich in B vitamins, folate, and antioxidants.
It is stated that kombucha can aid in digestion, increase energy, manage hunger, and can create pH balance in the digestive tract. There is still a great deal of debate on whether there is scientific proof to support these health claims. It is important to keep in mind that this book makes no claim that kombucha will improve health nor will the alleged benefits apply to all individuals. Regardless, kombucha tastes great and most people report that it gives their digestive system regularity and makes them feel good.
If you have purchased kombucha or any other form of probiotic beverage from the grocery store, you have no doubt noticed how expensive it is. I began brewing kombucha because I was drinking store-bought kombucha every day and the cost was becoming unreasonable for my budget. With a few small start-up costs, I began brewing kombucha, which is an investment that has paid for itself hundreds of times over.
Brewing kombucha may seem very daunting and intimidating at first, but don’t let the long list of instructions fool you. It’s actually very easy to make homemade kombucha, but I want to emphasize the importance of brewing safely by providing detailed instructions.
How to Start
To brew kombucha, you need several kitchen tools plus a kombucha SCOBY in starter liquid. Starter liquid is simply unflavored homebrewed kombucha. There are many online sources from which you can purchase a SCOBY. I caution you to read reviews and talk to others who have purchased from the specific suppliers you are looking at because the quality of some SCOBY suppliers is more reliable than others. If you do choose to purchase your SCOBY online, make sure you begin brewing as soon as possible because the SCOBY will already be in slight shock from traveling and it is important to get it fed and in a healthy environment.
Keeping Your SCOBY and Kombucha Healthy
What does it mean to keep a SCOBY healthy? I will touch on this throughout the list of instructions, but essentially it means the following:
1. Feeding the SCOBY a mixture of tea and sugar; 100 percent black tea works best for brewing kombucha, but you may also use 100 percent green tea. Fancy teas typically contain peels and other ingredients that are not conducive to brewing kombucha. Plain black tea works great.
2. Keeping it out of the sunlight in a dark place: a closet shelf works as an excellent home for brewing kombucha or jun.
3. Keeping it covered while still allowing it to breathe: a kitchen towel or cheesecloth secured by a stretchy rubber band works perfectly to keep out the bugs.
4. Giving it an optimal temperature range (between 75° and 85° Fahrenheit).
5. Keeping the SCOBY moist with starter liquid. I recommend maintaining at least two inches of starter liquid for every one inch of SCOBY.